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Old 03-07-2011
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Narkissos Narkissos is online now
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Tuesday 18th january 2011

General warm-up - Overhead press:

3 x bar x 15
3 x 95 x 10

Behind the neck pull-up:


5 x bw x 5 reps


Low-pulley row:

5 x stack x 10


Kneeling supinating pulldown:

6 x 15
8 x 12
10 x 10

Bb yates row: overhand grip

3 x 205 x 15

Assorted Core work: 10 mins

Db shrugs:

2 x 80s x 20

1-arm db shrug:

80 x 20 ea arm


Zercher deadlift:

95 x 15
95 x 10
95 x 10

Assorted core work + punching-bag work: 30 mins
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